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Training Log Archive: BettyRun

In the 7 days ending Aug 17:

activity # timemileskm+m
  Run6 7:00:00 50.83(8:16) 81.8(5:08) 1302
  Cycling 2 3:02:00
  S&C2 1:00:00
  Total10 11:02:00 50.83 81.8 1302
averages - sleep:8.1

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Saturday Aug 17 #

Run (Easy) 1:19:00 [3] 14.6 km (5:25 / km) +160m 5:08 / km
slept:8.0

80 mins easy around the park/fields. Felt quite heavy in the legs this morning but I did go out pre breakfast so that might be why.
It wasn’t unpleasant just not really fresh.
Drove up rob sedbergh in the afternoon. Walked up the first climb/final descent of tomorrow’s route. It’s going to be lots of hand on knees!

Friday Aug 16 #

6 AM

S&C 30:00 [3]
slept:8.0

2 sets as normal. All felt fine although having just walked the 6km to the railway station my right leg, mainly my quad but also my calf feels a bit stiff. I’ll get my roller on it tonight.
6 PM

Run (Moderate ) 1:08:00 [3] 16.3 km (4:10 / km) +86m 4:04 / km

Ran home from work the usual way along the canal to Leeds.
The first 5 km/20mims probably weren’t quite at moderate effort as I was concentrating on staying upright on the very wet trails.
I felt fantastic along the canal, I just sailed along. I wanted to push harder but kept it at moderate effort. Rained on and off most of the run.
Walked 6km home.

Thursday Aug 15 #

7 AM

Run (Easy) 1:02:00 [3] 10.4 km (5:58 / km) +240m 5:21 / km
slept:7.0

Drove to work and ran on trails from there. It was a miserable drizzly and pretty cold morning.
22 mins easy on trails, 6 x 60 second hills, 20 mins easy.
Did hill repeats on tarmac, road sign conveniently told me it was 10% gradient.
For the first one I want quite sure what effort I could sustain for 60 seconds and only did 50. Repeats 2-6 were 60 seconds. I had to stop and lean on the wall for support after each one! Then took 3 mins walking walking back down the hill to recover after each rep. They were hard but I strangely enjoyed them.
Felt really good after.
3 PM

Note

I had a hungry day today!

06:30
2 oatcakes with 2 tbsp almond butter
2 medjool dates dipped in almond butter

09.30
1/2 cup oats
2 tbs goji berries
2 tbs cashews
1 tbs flax
1 tbs cacao
1 tbs hazelnuts
200g soya yoghurt

10:00
Coffee with almond milk

12:30
Pumpernickel bread roll with approx 100g hummus and spinach leaves.
1 boiled egg

14:30
Buckwheat with tahini, peppers and rocket. Not sure how much weight, it was about half an average cereal bowl size.

17:00
1 boiled egg
1 slice rye bread

19:30
Noodle soup - pack Choi, fresh chilli, mange tout, baby corn, rice noodles and tofu marinated and fried with meso soup paste.

2 litres water throughout the day.

Wednesday Aug 14 #

Run (Easy ) 54:00 [3] 10.0 km (5:24 / km) +150m 5:01 / km
slept:8.0

Walked 7km to station to get train to near work.
21 mins easy, 8 diagonals on grass pitch then 27 mins easy afterwards. Easy running was on undulating trails. Felt good and really enjoyed the diagonals part way through the run.
Still a bit bloated this morning but no on run stops needed!
5 PM

Note

06:00
1 Kiwi
2 oatcakes with 2 tbsp almond butter
Handful of goji berries and cashews
2 medjool dates

09.30
1/2 cup oats
2 tbs goji berries
2 tbs cashews
1 tbs flax
1 tbs cacao
1 tbs chia seeds
1 tbs hazelnuts
200g soya yoghurt
250g mango

10:00
Coffee with almond milk

12:30
Pumpernickel bread roll with approx 100g hummus and spinach leaves.
2 boiled eggs

16:30
150g cooked beetroot
1 slice rye bread

19:30 (at restaurant, quite large portions but don’t know exact sizes)
Hallumi with flatbread
Aubergine stuffed with vegetables with hummus some kind of Greek rice/couscous type thing and salad

22:00
25g raw chocolate buttons (ombar)

2 litres water throughout the day.

Tuesday Aug 13 #

7 AM

S&C 30:00 [3]
slept:7.5

2 sets. All as normal
8 AM

Cycling 1:02:00 [3]

Cycled to work. Normal route, nothing to report. 18km.
6 PM

Run (Easy) 1:09:00 [3] 14.5 km (4:46 / km) +66m 4:39 / km

Ran from work, the route I have recently being doing the moderate runs on and into Leeds. It was a perfect evening for running, not too hot and a slight breeze. Felt really good. Legs felt a little heavy towards the end as I had the wrong shoes with me (I usually wear a more cushioned shoes on canal towpath). Did 8 strideouts at the end of the run - no problems
My stomach still isn’t quite right but at least I only had to stop once!
7 PM

Note

07:00
1 Kiwi
3 oatcakes with 3 tbsp almond butter
Ginger tea x2

09.30
1/2 cup oats
1/4 cup sultanas
2 tbs goji berries
2 tbs cashews
1 tbs flax
1 tbs cacao
1 tbs chia seeds
1 tbs hazelnuts
200g soya yoghurt

10:30
Coffee with almond milk

13:00
Avocado
2 x boiled eggs
1 slice rye bread

15:30
Pumpernickel bread roll with approx 100g hummus, 150g cooked beetroot and spinach leaves.

16:30
250g mango
Mini chocolate teacake

19:00 (post run)
Banana, milk and oat shake (shop bought)
Ginger shot - 100ml of apple juice with ginger and lime (shop bought)

20:30
100g tofu fried in olive oil with 5 mushrooms and a handful of cashews.
25g packer of raw chocolate buttons
Cocoa made with almond milk

1.5 litres water throughout the day.

Monday Aug 12 #

8 AM

Cycling 2:00:00 [3]
slept:8.5

Rode to work at 08:30. Rode back at 18:30. Normal route, felt a bit cooler today and a light wind. Felt normal.
18.5km each way.
12 PM

Note

Food diary

07:00
1 Kiwi
1 orange
3 oatcakes with 3 tbsp almond butter
Ginger tea

09.30
1/2 cup oats
1/4 cup sultanas
2 tbs goji berries
2 tbs cashews
1 tbs flax
1 tbs cacao
1 tbs chia seeds
1 tbs hazelnuts
200g soya yoghurt

10:30
Coffee with almond milk

12.30pm
1/3 cup quinoa
1/4 red onion
1 tbs tahini
2 tbs hemp seeds
2 tbs cashew nuts
2 x falafel (Gosh)

13:30
Chocolate brownie - 2 inch square.

15:00
1 banana
1 slice rye bread

17:00
Coffee with almond milk

20:00
1 slice rye bread
1 avocado
2 eggs (scrambled with olive oil)
2 tomatoes
Quarter small red onion
4 tbs yeast flakes
3 medjool dates dipped in almond butter
Cocoa made with 200ml unsweetened almond milk.

21:30
2 squares 80% chocolate
Peppermint tea

2 litres water throughout the day.

Sunday Aug 11 #

Run (Long hill reps ) 1:28:00 [3] 16.0 km (5:30 / km) +600m 4:38 / km
slept:10.0

Had a great long sleep, most probably catching up on night before. Stomach felt fine today.
Went to Otley Chevin to do the road reps i’ve done there previously.
20 mins warm up on the trials, felt really fresh.
Did 3 reps up the 1.6km/160m road climb. 9.10, 9.20, 9.25.
They felt hard as I haven’t done for a while but I think the times are comparable to pre world champs. Felt like it was my legs not lungs holding me back. Despite feeling hard I did kind enjoy the session.
20 mins easy after reps.
Rained on and off the whole run.

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